You are on the chopping block chefs! Customers in your restaurant are demanding leaner, healthier cuisine. Your task, as a team, is to come up with a healthy recipe (using the web, friends, family, cookbooks) and analyze each of the major ingredients for its nutritional value.
Before you do anything, please check the rubric on this page.
Step 1: Collect recipes that you think might be healthy
Step 2: As a group, decide which recipe you will be using for your analysis
Step 3: Bring your recipe to class and analyze each of the ingredients
Step 4: As a group, create your recipe poster and prepare a four minute presentation. Everyone in the group must speak. I will be filming each of the presentations.
Step 5: On this webpage add your recipe, instructions, and analysis
Below you will be writing down your healthy recipes and ingredient analysis. Make sure you follow uniform style and include the names of your group members. Leave several spaces between each of your recipes.For example:
Healthy Chili Delight (EXAMPLE)
Kurt Miller
Bobby Flay
Iron Chef
Ingredients:
5 onions 2 eggplant 3 cloves of garlic 2 cups of soyrizo 5 dashes of hot sauce 2 cans of beans
Instructions:
Step 1: Add the onions, garlic, and soyrizo to a large saucepan and cook for 10 min on medium heat. The onions should start to turn translucent.
Step 2: blah blah blah blah....
Step 3: blah blah blah blah....
Step 4: blah blah blah blah....
Analysis:
Onions: onions are an excellent food that is high in vitamins and minerals that benefit your cardiovascular health. For example, onions are high in anti-inflammatory ingredients that helps keep the cells in your body healthy. Cell health is an important part of keeping your body cancer free...
Eggplant: blah blah blah
Garlic: ....
Rubric:
Group 3
Chef: Crystal
Chef: Brandon
Chef: Evelyn
Ingredients
1. 2 split (1 whole) chicken breasts, bone in, Optional skin on.
2. Good olive oil (Extra virgin olive oil)
3.Kosher salt
4.Freshly ground black pepper
5.4 ounces thinly sliced pancetta
6.1 large garlic clove, chopped
7.2 tablespoons chopped fresh flat-leaf parsley
8. 1 1/2 teaspoons anchovy paste
9. 1 teaspoons Dijon Mustard
10. 1 1/2 tablespoons freshly squeezed lemon juice
11. 1/2 cup good mayonnaise
12. 1 large ciabatta bread
13. 2 ounces baby arugula, washed and spun dry
14. 12 sun-dried tomatoes, in oil
15. 2 to 3 ounces Parmesan, shaved
Directions
Preheat the oven to 350 degrees F. Place the chicken breasts on a sheet pan skin side up. Rub the chicken with olive oil and sprinkle with salt and pepper. Roast for 35 to 40 minutes, until cooked through. Cool slightly, discard the skin and bones, and slice the meat thickly. Set aside. Meanwhile, place the pancetta on another sheet pan in a single layer. Roast for 10 to 15 minutes, until crisp. Set aside to drain on paper towels. Place the garlic and parsley in the bowl of a food processor fitted with a steel blade and process until minced. Add the anchovy paste, mustard, lemon juice, and mayonnaise and process again to make a smooth dressing. (Refrigerate the Caesar dressing if not using it immediately.) Slice the ciabatta in half horizontally and separate the top from the bottom. Toast the bread in the oven, cut side up, for 5 to 7 minutes; cool slightly. Spread the cut sides of each piece with the Caesar dressing. Place half the arugula on the bottom piece of bread and then layer in order: the sun-dried tomatoes, shaved Parmesan, crispy pancetta, and sliced chicken. Sprinkle with salt and pepper and finish with another layer of arugula. Place the top slice of ciabatta on top and cut in thirds crosswise. Serve at room temperature.
Analysis:
Chicken Breasts: Fosters farm- 4 oz.
-Low fat, high protein.
Extra Virgin Olive Oil: Good fats, anti flamunatory
-deceased rate of heart disease
-Antioxidants
-Cancer prevention
Kosher Salt: Carries nutrients to cells
-keeps minerals/calcium soluble in blood
-regulates muscle contractions
-plays role in nerve stimulation
-Helps regulate electrolyte balance
Freshly Ground Black Pepper:
-Stimulates taste buds in such that it sends an alert to the stomach to increase.
- Black pepper has diaphoretic (promotes sweating)
- Excellent source of manganese, very good source of iron, vitamin k & a good source of dietary fiber and copper.
Pancetta:
-High protein/ one serving 1.5 grams of protein.
Garlic:
- helps prevent arteriosclerosis & reduces the rick of heart attacks or stoke.
In 3-quart saucepan or Dutch oven, mix broth, water, onions, basil and garlic. Heat to boiling. Stir in chicken and tortellini. Reduce heat to medium; simmer uncovered 4 minutes.
Add spinach and peas; cook 5 minutes, stirring occasionally, until spinach is wilted, tortellini is tender and chicken is no longer pink in center. If desired, season to taste with pepper.
Analysis
Green Onion-Good source of Iron, Fiber, Potassium, and Vitamins A, C, E, B-6, B-12. Green onion is very low in calorie count as well as sodium, cholestoral, and contains no fat.
Dried Basil Leaves- very low in saturated fat, cholestoral, and sodium. It is a good source of vitamin E, Niacin, Phosphorus and zinc. They are also a agood source of dietary fiber, Folate, Calcium, Iron, Magnesium, Potassium, Copper, Manganese, and Vitamins A, C, K, and B-6.
Garlic- Benifits you by preventing against coronary disease, infections, and cancers. Garlic has a lot of Potassium, Iron, Calcium, Magnesium, Manganese, Zinc, and Selenium. Garlic has also been known to help with a wide variety of diseases and prevent blood clots.
Spinach- Spinach is rich in Omega-3 Fatty Acids, and also contains Potassium, Manganese, Magnesium, Copper, and zinc. It is also low in calories and contains Vitamin B-6 and Flavonoid Poly Phenolic Antioxidents.
Peas- Contains Ascorbic Acid, Vitamin K, Vitamin A, B-Sitosterol, B-Complex Vitamins, Phytonutrients, and Antioxidents.
Group 4:
Chicken Taco's (Food Network):
Chef Anthony
Chef Irene
Chef Haley
Ingredients:
1 cup of cilantro leaves
1/4 cup of lime juice, about 2 cups
1/4 cup low sodium chick broth
3 scallions, cut into 1 inch pieces
2 cloves of garlic
1 jalapeno
7 tablespoons of honey
kosher salt
1/2 of skinless, boneless chicken, breast
7 red onions, sliced by 1/2 inch rounds
2 orange and or yellow bell peppers, quartered
1 ripe avocado, halved
1 1/2 teaspoons of olive oil
1/8 teaspoons of ground cumin
1/8 teaspoons of ground coriander
1/4 cup of fat free Greek yogurt
12 corn tortillas to wrap them all in
Instructions:
Analysis:
Group 5
Anthony Z Anthony G Sam H ingredients 1 cup of cooking oats 1 cup bran cereal 1/4 cup whole wheat flour 1 cup walnutpieces 1 1/2 cups coarsely chopped stemmed dried figs 1/2 cup nonfat dry milk 1/2 teaspoon ground cinnamon 1/4 teaspoon of ground ginger 1/4 cup of honey 2 large eggs
Instructions
1 preheat oven to 350 and spray pan 2 put all the ingredients except for the eggs and honey 3 once t hourly mixed add eggs and honey pulse until combined 4 transfer mixture to the pan, spread out then bake until lightly brown around the edges about 20 min then cool for 15 min store in air tight container for three days
Analysis
1 bran is good for your digestive system 2egg has a lot of protein in the white not in the yolk so much 3 honey helps wounds heal 4 milk strengthen your bones 5 wheat is very good for because it has carbohydrates and some iron and protein
Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2 inch thick. In small shallow dish, mix flour with 1 teaspoon salt and 1/2 teaspoon pepper; dip each chicken breast into flour mixture, coating all sides.
In 10-inch skillet, heat 2 tablespoons vegetable oil over medium-high heat. Cook chicken breasts in oil 6 to 8 minutes, turning once, or until brown. In small bowl, mix cooking sauce and lemon juice.
Pour sauce mixture over chicken; sprinkle with parsley and capers. Reduce heat to medium-low; simmer 5 to 10 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165 degrees F). Serve with pasta.
Analysis:
All purpose flour: Has Vitamins, micro nutrients and amino acid were completely or relatively unknown.
Boneless skinless Chicken Breasts: is low in carbohydrates, serine and high in sodium, saturated and water.
Lemon Juice: is low in fat, lron and zinc. lemon is high in carbohydrates, vitamin C and magnesium.
Fresh Parsley: is low fat, sugars, and pantothenic acid.Parsley is high in vitamin K, vitamin C and carbohydrates.
Capers: is low in sugars, fat and lron. Capers high in vitamin C, sodium, and carbohydrates.
GROUP 10
Rosemary Chicken
Elizabeth Anthony
Mitchell Boring
Jade Werre
Ingredients:
4 Chicken Breasts
8 cloves of garlic
7-10 sprigs of rosemary
1/4 cup of extra virgin olive oil
The juice of 4 lemons
The zest of 1 lemon
Salt & pepper
Instructions:
Step 1: Defrost & slice chicken breasts and put into several large plastic bags
Step 2: Mince the cloves of garlic and add them evenly into the origional large plastic bags
Step 3: Chop up two or three of the sprigs of rosemary and add them evenly to the large plastic bags
Step 4: Add all of the rest of the ingredients evenly into the large plastic bags
Step 5: Let the plastic bags marinate for 15 minutes - 24 hours
Step 6: Grill chicken
Step 7: Heat oil in a pan and fry the additional 5-8 sprigs of rosemary that you left out of the plastic bags
Chicken Breasts: Chicken breasts are low in sodium and a good source of Vitamin B, and G, and protein. You should try to eat 3 - 4 servings of protein, such as chicken breasts, a day to remain healthy, along with your fruits and vegetables of course.
Garlic: Garlic can help prevent cardiovascular diseases and help steady your cholesterol. Garlic is known around the world as the "cure-all" vegetable, because it helps with the common cold to the Plague. Garlic can be a blood-clot deterrent and an antioxidant.
Rosemary:This food is very low in Cholesterol and Sodium. It is also a good source of Vitamin A, Thiamin and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Calcium, Iron and Manganese, BUT, This food is high in Saturated Fat.
Olive Oil: The FDA, or Food and Drug Administration, suggest replacing the saturated fats in your diet with a healthy fat, like extra virgin olive oil, to reduce the risk of getting heart disease.The fatty acids, like oleic acid, and antioxidant compounds in extra virgin olive oil can do more than only lowering the bad cholesterol. Lowered rates of things such as breast cancer, colon cancer, insulin sensitivity and bone loss might be connected to the intake of olive oil which was reported by the George Mateljan Foundation. The antioxidant polyphenols in extra virgin olive oil possibly help to protect the heart by reducing damage from free radicals and plaque build-up in the arteries, and by acting as an anti-inflammatory. The con to this, is although it may be healthy, it is best to consume in only certain amounts. Moderate olive oil intake fits appropriately into this diet; however, extra fat and calories make you unacceptable with benefits. You receive the greatest benefit by substituting saturated fats with a monounsaturated fat like extra virgin olive oil.
Lemons:This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Riboflavin, Pantothenic Acid, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Calcium, Potassium and Copper and Zinc.... Ya hear, ZINC!!!!!
Salt:This food is very low in Saturated Fat and very low in Cholesterol. Also, it is a very good source of Manganese and a good source of calcium. The downside to this is that salt is very high in sodium.
Pepper: This ingerdiant is low in sodium, Cholesterol, and saturated fat.. It is also a good source of Vitamin C, Calcium, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin K, Iron, Copper and Manganese.
GROUP 9
GRANOLA & BERRY PARFAIT!
Chef: Rachel
Chef: Haley
Ingredients:
2 cups of granola
2 cups of low fat yogurt (any kind)
2 cups of mixed berries. i.e blueberries, strawberries, blackberries, raspberries
1 tbsp of sugar
1 tsp of orange zest
Directions:
-In a bowl, toss together the berries with sugar and orange zest, let it sit for 5 min.
-Line up 4 parfait glasses (or any tall glasses)
-Place a tbsp of yogurt on the bottom of each glass, top with a couple of berries.
-Top the berries with a couple tbsp of granola.
-Repeat 1 more time, or until it ends with granola.
-Serve right away!
Analysis time!
Blueberries: Good source of vitamin A and Vitamin C and potassium. 1 cup of blueberries contains 14% daily value of fiber!
Strawberries: A great source of Vitamin C,folic acid and fiber. Just 8 strawberries provide 160% of the vitamin C you need for a whole day!
Raspberries: Rich in Vitamin C, good source of fiber, and can prevent and manage obesity, heart disease, diabetes, cancer, and other illness.
Blackberries: One of the few fruits that contain heart-protective Vitamin E. Berries also strengthen blood vessels, protecting eyesight and reducing heart disease and risk!
Granola:
a good source of calcium, protein, vitamin A and iron
Group 2(wrote by Jay mccoy) "Lemon-Oregano Chicken with vegetable stacks"
>chef- Jay >chef- Daniel >chef- Melanie
Ingridents-
4 (5-ounce) skinless chicken breast halves, trimmed of all visible fat and cut into 1/2-inch cubes
4 small Idaho potatoes, peeled and cut into 3/4-inch cubes
Vegetable Stacks, recipe follows
Directions-
Place the chicken cubes in a shallow dish. Whisk together the lemon juice, wine, olive oil, oregano, salt, if using, and white pepper.
Pour over the chicken.
Cover and refrigerate for at least 1 hour or overnight.
Preheat the oven to 450 degrees F.
Spread the potatoes in a shallow roasting pan. Roast for 15 minutes.
Add the chicken with its marinade. Cover with foil and bake for 30 minutes.
Uncover, stir the potato-chicken mixture, and continue to bake for another 15 minutes.
Remove from the oven and let stand for 5 minutes before dividing among 4 heated dinner plates.
Serve with a Vegetable Stack alongside.
Enjoy!!!!!!!!!!!!!!!!
Analysis-
Oregano-it gives you antimicrobal properties.
Chicken-is good for you it gives a lot of protein.
Lemon-it has vitamin c.
Potatoes- it gives you fiber and contains 278 calories and 63 grams of carbohydrates.
Carrotes -it helps your eye side to get better.
Group 6
Shrimp and Snow Pea Salad
Chef: Bailey
Chef: Dalila
Chef: Andrew
Ingredients 12 ounces snow peas 1 1/4 pounds medium shrimp peeled and deveined 6 radishes, thinly sliced into half moons 4 scallions, thinly sliced 1/3 cup rice vinegar 1 tablespoon canola oil 1 tablespoon toasted sesame oil 1 tablespoon grated fresh ginger Salt 2 tablespoons toasted sesame seeds
Directions
Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.
Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.
Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.
In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.
Food Analysis
Snow Peas- Low in saturates fat, cholestrol, and sodium. Good Riboflavin, Vitamin B6, Fiber, Vitamin A,C,K, and Iron and Magnesium.
Medium Shrimp Peeled and Deveined-Protein, Calcium, and Potassium
Group 1
Guacamole
Chef Sydney Chef Adam Chef Asia
Ingredients
3 Avocados, halved, seeded and peeled 1 lime or lemon, juiced 1/2 teaspoon kosher salt 1/2 teaspoon ground cumin 1/2 medium red onion, diced *1/2 jalapeno pepper, seeded and minced (*optional) 2 Roma tomatoes seeded and diced or ½ cup of salsa 1 tablespoon chopped cilantro 1 clove garlic, minced or chopped
Directions
1. In a large bowl place the scooped avocado and lime or lemon juice and mash or mix together.
2. Add the cumin, cilantro, and salt
3. Add the chopped tomatoes, onion, garlic and *jalapenos (*optional)
4. Mix all together
5. Let sit at room temperature for 1 hour and then serve. (*optional)
Food Analysis
Avocados help lower your cholesterol and contain a lot of vitamin E. They also help prevent strokes, the risk of oral, prostate, and breast cancer and strengths your eyes, heart and hair. Avocados are an excellent source of glutathione, an important antioxidant that helps prevent aging, cancer, and heart disease.
Garlic is low in calories and has many health benefits. Garlic is high antioxidants and natural antibiotics. It also helps lower your blood pressure.
Tomatoes contain beta-carotene, that helps protect skin against sun damage. The vitamin K and calcium in tomatoes are both very good for strengthening bones. Finally tomatoes are a natural cancer fighter.
The health benefits of lemons are the treatment of throat infections, dental problems, fever, hair care, skin care, internal bleeding, burns, respiratory disorders, and high blood pressure. Lemons contain vitamin C and vitamin B and carbohydrates. Lemons help guard against the inflammatory of arthritis.
Red onions can help reduce the risk of cancer, heart disease, and diabetes. They also help boast the brain and lower blood sugar. Red onions reduce inflammation in the bones and throat, and blood vessels. They contain B6 that helps increase cardiovascular health.
Welcome Period 6 Chefs!
You are on the chopping block chefs! Customers in your restaurant are demanding leaner, healthier cuisine. Your task, as a team, is to come up with a healthy recipe (using the web, friends, family, cookbooks) and analyze each of the major ingredients for its nutritional value.
Before you do anything, please check the rubric on this page.
Step 1: Collect recipes that you think might be healthy
Step 2: As a group, decide which recipe you will be using for your analysis
Step 3: Bring your recipe to class and analyze each of the ingredients
Step 4: As a group, create your recipe poster and prepare a four minute presentation. Everyone in the group must speak. I will be filming each of the presentations.
Step 5: On this webpage add your recipe, instructions, and analysis
Below you will be writing down your healthy recipes and ingredient analysis. Make sure you follow uniform style and include the names of your group members. Leave several spaces between each of your recipes. For example:
Healthy Chili Delight (EXAMPLE)
Kurt MillerBobby Flay
Iron Chef
Ingredients:
5 onions
2 eggplant
3 cloves of garlic
2 cups of soyrizo
5 dashes of hot sauce
2 cans of beans
Instructions:
Step 1: Add the onions, garlic, and soyrizo to a large saucepan and cook for 10 min on medium heat. The onions should start to turn translucent.
Step 2: blah blah blah blah....
Step 3: blah blah blah blah....
Step 4: blah blah blah blah....
Analysis:
Onions: onions are an excellent food that is high in vitamins and minerals that benefit your cardiovascular health. For example, onions are high in anti-inflammatory ingredients that helps keep the cells in your body healthy. Cell health is an important part of keeping your body cancer free...
Eggplant: blah blah blah
Garlic: ....
Rubric:
Group 3
Chef: Crystal
Chef: Brandon
Chef: Evelyn
Ingredients
Directions
Preheat the oven to 350 degrees F.Place the chicken breasts on a sheet pan skin side up. Rub the chicken with olive oil and sprinkle with salt and pepper. Roast for 35 to 40 minutes, until cooked through. Cool slightly, discard the skin and bones, and slice the meat thickly. Set aside.
Meanwhile, place the pancetta on another sheet pan in a single layer. Roast for 10 to 15 minutes, until crisp. Set aside to drain on paper towels.
Place the garlic and parsley in the bowl of a food processor fitted with a steel blade and process until minced. Add the anchovy paste, mustard, lemon juice, and mayonnaise and process again to make a smooth dressing. (Refrigerate the Caesar dressing if not using it immediately.)
Slice the ciabatta in half horizontally and separate the top from the bottom. Toast the bread in the oven, cut side up, for 5 to 7 minutes; cool slightly. Spread the cut sides of each piece with the Caesar dressing. Place half the arugula on the bottom piece of bread and then layer in order: the sun-dried tomatoes, shaved Parmesan, crispy pancetta, and sliced chicken. Sprinkle with salt and pepper and finish with another layer of arugula. Place the top slice of ciabatta on top and cut in thirds crosswise. Serve at room temperature.
Analysis:
Chicken Breasts: Fosters farm- 4 oz.
-Low fat, high protein.
Extra Virgin Olive Oil: Good fats, anti flamunatory
-deceased rate of heart disease
-Antioxidants
-Cancer prevention
Kosher Salt: Carries nutrients to cells
-keeps minerals/calcium soluble in blood
-regulates muscle contractions
-plays role in nerve stimulation
-Helps regulate electrolyte balance
Freshly Ground Black Pepper:
-Stimulates taste buds in such that it sends an alert to the stomach to increase.
- Black pepper has diaphoretic (promotes sweating)
- Excellent source of manganese, very good source of iron, vitamin k & a good source of dietary fiber and copper.
Pancetta:
-High protein/ one serving 1.5 grams of protein.
Garlic:
- helps prevent arteriosclerosis & reduces the rick of heart attacks or stoke.
Fresh Parsley:
-Rich anti-oxidants, vitamins, minerals,& dietary fiber. Helps control blood cholesterol levels.
-The herb is a good source of minerals like iron, calcium, magnesium, potassium.
Anchovy Paste:
-1 teaspoon contains 30 calories.
-Including anchovy paste in your diet helps you get a little more calcium.
-Excellent source of heart-healthy omega3 fatty acids.
Grey Poupon Mustard: 5 calories
Lemons: There great natural source of acid.
-good as a cleanser, when you add it in water.
-Has lots of vitamin C.
Ciabatta Bread:
-High dietary fiber
-low calories, low fat, low sugar
-No Preservatives
Arugula:
-The leaves provide the body with potassium, calcium, copper, manganese, & iron.
Sun Dried Tomatoes:
-Natural source of vitamins C
-good source of iron.
Parmesan Cheese: 11 grams. protein,
-1 gram of carbohydrates.
-it has vitamins A, B2, B12
Group 7
by Chefs Brenna, Rachel, and Cole
Chicken Tortellini Soup
Ingredients
Instructions
Analysis
Group 4:
Chicken Taco's (Food Network):
Ingredients:
Instructions:
Analysis:
Group 5
Anthony ZAnthony G
Sam H
ingredients
1 cup of cooking oats
1 cup bran cereal
1/4 cup whole wheat flour
1 cup walnut pieces
1 1/2 cups coarsely chopped stemmed dried figs
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/4 teaspoon of ground ginger
1/4 cup of honey
2 large eggs
Instructions
1 preheat oven to 350 and spray pan2 put all the ingredients except for the eggs and honey
3 once t hourly mixed add eggs and honey pulse until combined
4 transfer mixture to the pan, spread out then bake until lightly brown around the edges about 20 min then cool for 15 min store in air tight container for three days
Analysis
1 bran is good for your digestive system2 egg has a lot of protein in the white not in the yolk so much
3 honey helps wounds heal
4 milk strengthen your bones
5 wheat is very good for because it has carbohydrates and some iron and protein
Group 8:
Progresso Creamy Chicken Piccata
Dylan Green
Chris Reges
Czionne Monido
Ingredients:
Instructions:
Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2 inch thick. In small shallow dish, mix flour with 1 teaspoon salt and 1/2 teaspoon pepper; dip each chicken breast into flour mixture, coating all sides.
In 10-inch skillet, heat 2 tablespoons vegetable oil over medium-high heat. Cook chicken breasts in oil 6 to 8 minutes, turning once, or until brown. In small bowl, mix cooking sauce and lemon juice.
Pour sauce mixture over chicken; sprinkle with parsley and capers. Reduce heat to medium-low; simmer 5 to 10 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165 degrees F). Serve with pasta.
Analysis:
GROUP 10
Rosemary Chicken
Elizabeth Anthony
Mitchell Boring
Jade Werre
Ingredients:
4 Chicken Breasts
8 cloves of garlic
7-10 sprigs of rosemary
1/4 cup of extra virgin olive oil
The juice of 4 lemons
The zest of 1 lemon
Salt & pepper
Instructions:
Step 1: Defrost & slice chicken breasts and put into several large plastic bags
Step 2: Mince the cloves of garlic and add them evenly into the origional large plastic bags
Step 3: Chop up two or three of the sprigs of rosemary and add them evenly to the large plastic bags
Step 4: Add all of the rest of the ingredients evenly into the large plastic bags
Step 5: Let the plastic bags marinate for 15 minutes - 24 hours
Step 6: Grill chicken
Step 7: Heat oil in a pan and fry the additional 5-8 sprigs of rosemary that you left out of the plastic bags
Step 8: Sprinkle rosemary sprigs onto grilled chicken
Analysis:
Chicken Breasts: Chicken breasts are low in sodium and a good source of Vitamin B, and G, and protein. You should try to eat 3 - 4 servings of protein, such as chicken breasts, a day to remain healthy, along with your fruits and vegetables of course.
Garlic: Garlic can help prevent cardiovascular diseases and help steady your cholesterol. Garlic is known around the world as the "cure-all" vegetable, because it helps with the common cold to the Plague. Garlic can be a blood-clot deterrent and an antioxidant.
Rosemary:This food is very low in Cholesterol and Sodium. It is also a good source of Vitamin A, Thiamin and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Calcium, Iron and Manganese, BUT, This food is high in Saturated Fat.
Olive Oil: The FDA, or Food and Drug Administration, suggest replacing the saturated fats in your diet with a healthy fat, like extra virgin olive oil, to reduce the risk of getting heart disease.The fatty acids, like oleic acid, and antioxidant compounds in extra virgin olive oil can do more than only lowering the bad cholesterol. Lowered rates of things such as breast cancer, colon cancer, insulin sensitivity and bone loss might be connected to the intake of olive oil which was reported by the George Mateljan Foundation. The antioxidant polyphenols in extra virgin olive oil possibly help to protect the heart by reducing damage from free radicals and plaque build-up in the arteries, and by acting as an anti-inflammatory. The con to this, is although it may be healthy, it is best to consume in only certain amounts. Moderate olive oil intake fits appropriately into this diet; however, extra fat and calories make you unacceptable with benefits. You receive the greatest benefit by substituting saturated fats with a monounsaturated fat like extra virgin olive oil.
Lemons:This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Riboflavin, Pantothenic Acid, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Calcium, Potassium and Copper and Zinc.... Ya hear, ZINC!!!!!
Salt: This food is very low in Saturated Fat and very low in Cholesterol. Also, it is a very good source of Manganese and a good source of calcium. The downside to this is that salt is very high in sodium.
Pepper: This ingerdiant is low in sodium, Cholesterol, and saturated fat.. It is also a good source of Vitamin C, Calcium, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin K, Iron, Copper and Manganese.
GROUP 9
GRANOLA & BERRY PARFAIT!
Chef: Rachel
Chef: Haley
Ingredients:
2 cups of granola
2 cups of low fat yogurt (any kind)
2 cups of mixed berries. i.e blueberries, strawberries, blackberries, raspberries
1 tbsp of sugar
1 tsp of orange zest
Directions:
-In a bowl, toss together the berries with sugar and orange zest, let it sit for 5 min.
-Line up 4 parfait glasses (or any tall glasses)
-Place a tbsp of yogurt on the bottom of each glass, top with a couple of berries.
-Top the berries with a couple tbsp of granola.
-Repeat 1 more time, or until it ends with granola.
-Serve right away!
Analysis time!
Blueberries: Good source of vitamin A and Vitamin C and potassium. 1 cup of blueberries contains 14% daily value of fiber!
Strawberries: A great source of Vitamin C,folic acid and fiber. Just 8 strawberries provide 160% of the vitamin C you need for a whole day!
Raspberries: Rich in Vitamin C, good source of fiber, and can prevent and manage obesity, heart disease, diabetes, cancer, and other illness.
Blackberries: One of the few fruits that contain heart-protective Vitamin E. Berries also strengthen blood vessels, protecting eyesight and reducing heart disease and risk!
Granola:
a good source of calcium, protein, vitamin A and iron
Group 2 (wrote by Jay mccoy)
"Lemon-Oregano Chicken with vegetable stacks"
>chef- Jay
>chef- Daniel
>chef- Melanie
Ingridents-
Directions-
Analysis-
Oregano-it gives you antimicrobal properties.
Chicken-is good for you it gives a lot of protein.
Lemon-it has vitamin c.
Potatoes- it gives you fiber and contains 278 calories and 63 grams of carbohydrates.
Group 6
Shrimp and Snow Pea Salad
Chef: Bailey
Chef: Dalila
Chef: Andrew
Ingredients
12 ounces snow peas
1 1/4 pounds medium shrimp peeled and deveined
6 radishes, thinly sliced into half moons
4 scallions, thinly sliced
1/3 cup rice vinegar
1 tablespoon canola oil
1 tablespoon toasted sesame oil
1 tablespoon grated fresh ginger
Salt
2 tablespoons toasted sesame seeds
Directions
Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.
Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.
Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.
In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.
Food Analysis
Snow Peas- Low in saturates fat, cholestrol, and sodium. Good Riboflavin, Vitamin B6, Fiber, Vitamin A,C,K, and Iron and Magnesium.
Medium Shrimp Peeled and Deveined-Protein, Calcium, and Potassium
Group 1
Guacamole
Chef Sydney
Chef Adam
Chef Asia
Ingredients
3 Avocados, halved, seeded and peeled1 lime or lemon, juiced
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 medium red onion, diced
*1/2 jalapeno pepper, seeded and minced (*optional)
2 Roma tomatoes seeded and diced or ½ cup of salsa
1 tablespoon chopped cilantro
1 clove garlic, minced or chopped
Directions
1. In a large bowl place the scooped avocado and lime or lemon juice and mash or mix together.2. Add the cumin, cilantro, and salt
3. Add the chopped tomatoes, onion, garlic and *jalapenos (*optional)
4. Mix all together
5. Let sit at room temperature for 1 hour and then serve. (*optional)
Food Analysis
Avocados help lower your cholesterol and contain a lot of vitamin E. They also help prevent strokes, the risk of oral, prostate, and breast cancer and strengths your eyes, heart and hair. Avocados are an excellent source of glutathione, an important antioxidant that helps prevent aging, cancer, and heart disease.
Garlic is low in calories and has many health benefits. Garlic is high antioxidants and natural antibiotics. It also helps lower your blood pressure.
Tomatoes contain beta-carotene, that helps protect skin against sun damage. The vitamin K and calcium in tomatoes are both very good for strengthening bones. Finally tomatoes are a natural cancer fighter.
The health benefits of lemons are the treatment of throat infections, dental problems, fever, hair care, skin care, internal bleeding, burns, respiratory disorders, and high blood pressure. Lemons contain vitamin C and vitamin B and carbohydrates. Lemons help guard against the inflammatory of arthritis.
Red onions can help reduce the risk of cancer, heart disease, and diabetes. They also help boast the brain and lower blood sugar. Red onions reduce inflammation in the bones and throat, and blood vessels. They contain B6 that helps increase cardiovascular health.